← EXERCISE LIBRARYCalisthenics
Front Lever Tuck Hold
Tucked horizontal hang under the bar, the entry point to front lever work. Three holds of fifteen seconds with a flat back before you extend one leg toward advanced tuck.
- 01Hang from the bar with an overhand grip slightly wider than the shoulders.
- 02Depress the shoulder blades and keep the elbows locked straight.
- 03Pull the knees to the chest and roll the hips up until the back faces the floor.
- 04Tuck tight so the shins are parallel to the ground and the back is flat.
- 05Hold while breathing, then lower the legs under control rather than dropping.
- 01Straight arms, pull the bar toward your hips.
- 02Round the lower back slightly, flat means flat.
- 03Knees glued to the chest, do not let the tuck open.
- 01Bending the elbows to hold position, which converts it into a hanging tuck and removes the lat leverage entirely.
- 02Arching so the hips drop below the shoulders, which loads the low back and stops it being a lever at all.
- 03Extending the legs before the tuck hold is solid, which turns every set into a two-second failure with no adaptation.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.